10 secrets to staying pain-free

Discover where your ouch is coming from and stop it at the source.

Pinch yourself. You didn’t do it, right? After all, who would intentionally hurt herself? Well, you may be doing just that. In fact, most of us do things every day—things so common we don’t give them a second thought—that can set us up for headaches, stomach pain, sore backs and more down the road. “In young women, pain is often preventable because it’s caused by something we can pinpoint—feeling stressed, what you wear, even your diet,” says Perry G. Fine, M.D., professor of anesthesiology at the University of Utah School of Medicine’s Pain Research Center in Salt Lake City. Think your habits aren’t giving you grief? Take this quiz to find out. What you don’t know could be hurting you.

1. On a scale of 1 to 10 (10 being the highest), my daily stress level is…

A. Between 1 and 5.

B. Six or higher.

The painful choice: B Migraine sufferers pointed to stress as their top head-pain trigger in a study published in the International Headache Society’s journal Cephalalgia. And other research suggests stress is a factor in allover aches. For instance, 56 percent of those who had suffered acute back pain or other minor muscle strains in the past year said the problems were exacerbated by recession-related angst, according to a 2009 American Pain Foundation poll. “The same brain regions that play a role in mood also process pain signals, so feelings of stress and pain influence each other,” Dr. Fine says. “And some people tense up muscles in their neck, shoulders and face in response to stress, which can also lead to or worsen pain.” What better excuse to find effective ways to wind down? For proven relaxation techniques, turn to “New Takes on Natural Cures.”

2. During arguments with my honey, I tend to…

A. Explain calmly how I’m feeling.

B. Lose my cool—even if I try not to!

The painful choice: B Couples who use more thoughtful words when they’re fighting, such as consider and understand, had lower levels of cytokines—pro-inflammatory proteins linked to arthritis, fibromyalgia and other chronic pain conditions—than those who used fewer of them, the journal Health Psychology reports. “Arguing is stressful, and in times of stress, cytokines increase,” says study author Jennifer Graham, Ph.D., assistant professor of biobehavioral health at Penn State University at University Park. “But speaking mindfully and trying to make sense of the issue helps dampen stress and keep cytokine levels lower.” So the next time you butt heads with your partner, aim to clearly express how you’re feeling and why, Graham suggests—it could fend off physical pain and heartache.

3. When ordering dinner, I typically go for…

A. A cheeseburger and fries.

B. Grilled salmon and a salad.

The painful choice: A Sometimes, nothing beats a juicy burger. But the saturated fat in beef and fried foods can raise levels of LDL (“bad”) cholesterol, and over time, LDL becomes oxidized in the arteries. “My research has shown that oxidized LDL triggers immune cells to produce a chemical that causes bone loss,” says Rita B. Effros, Ph.D., professor of pathology and laboratory medicine at the University of California at Los Angeles. And that ups your risk for fractures and, yes, pain. To keep LDL levels in check, eat plenty of fresh produce, lean proteins (such as chicken and fish) and fiber (found in whole-grain breads and pastas).

4. When I’m at work, I sit…

A. For hours at a time.

B. Sporadically. I walk around a lot.

The painful choice: A Nose-to-the-grindstone workers are far more likely than people who take regular breaks from their desk to have neck, shoulder, wrist and lower-back pain. “Most people have terrible computer posture, which can lead to muscle cramps and degeneration in spinal disks and joints,” warns Michael Hisey, M.D., medical director of the Texas Back Institute in Plano. To help prevent misalignment, keep your feet flat on the floor, your elbows at a 90-degree angle with wrists straight and your head positioned straight atop your neck. Even with proper posture, breaks are critical: Movement keeps the fluid in joints flowing so they stay lubricated, limber and twinge-free, Dr. Hisey says. Walk around for a minute or two every half hour.

5. I exercise…

A. Regularly.

B. Rarely.

The painful choice: B There’s good sore, the kind you feel after a vigorous workout, and bad sore, the hurty kind that tells you something’s wrong. Unfortunately, the less you feel of the good kind, the more likely you are to be familiar with the bad: A review of 39 studies in the International Archives of Occupational and Environmental Health suggests that sedentary folks may be more prone to lower-back and neck pain than those who enjoy a more active life. Alternatively, getting three hours a week of aerobic activity such as brisk walking is linked to less lower-back pain, the American Journal of Public Health reports. Exercise may raise levels of beta-endorphins, brain chemicals that increase our pain threshold, says study author Eric Hurwitz, Ph.D.

6. My closet is full of…

A. Heels—the higher, the hotter!

B. Flats. I need to be comfortable.

The painful choice: A and B Sorry, trick question. Let’s start with your stilettos: Super spiky heels with narrow toe boxes can lead to stress fractures in the forefoot, hammertoe, bunions and other problems. “They also shift your weight forward, so to maintain balance, you arch your back, which puts stress on your spine and knees,” says Jacqueline Sutera, D.P.M., a spokeswoman in New York City for the American Podiatric Medical Association. What’s wrong with flats? “They often lack arch support, which can make your foot’s natural curve collapse,” Sutera says. The resulting imbalance can cause knee, hip and back pain. We’d never tell you to forgo all heels, but for everyday wear, opt for pairs 2 inches or lower in height. Seek out supportive flats with rubber soles and cushioned insoles that have a visible arch, and switch into them whenever you can.

7. When times are tough, I usually…

A. Lean on loved ones.

B. Deal with it on my own.

The painful choice: B Going it alone when you’re hurting can make pain feel much more intense. Research has linked social support to a lower perception of pain during childbirth, recovery from an operation and more. And a (slightly sadistic) study in the journal Psychological Science finds that women who held hands with their partner or simply looked at a picture of him while their arms were exposed to a hot metal object felt less discomfort than those who held hands with a stranger. “It may be that our brain releases opioids, pain-killing brain chemicals, when we’re having a comforting social interaction,” says study author Sarah Master, Ph.D., research associate at UCLA. Remember, your loved ones want you to feel better, so call your mom already.

8. My favorite form of communication is…

A. My cell phone. I’m on it constantly.

B. TXTNG, TTLY.

The painful choice: A and B They don’t call it “wired” for nothing: Being constantly plugged in can not only stress you out but also zap your physical well-being. “Textaholics can get texter’s thumb, in which the thumb tendon becomes painfully inflamed,” explains Juliet DeCampos, M.D., an orthopedic surgeon in Pensacola, Florida. “And holding your cell to your ear for 20 minutes or more strains arm and neck muscles.” Keeping texting to a minimum and using a headset when you’re chatting can help minimize pain, but consider turning off your cell for an hour a day: It could preserve your body—and your sanity!

9. On the weekend, I…

A. Wake up at about the same time I do during the week.

B. Love to catch up on my sleep.

The painful choice: B Change your sleeping patterns—whether you log extra hours on a Saturday or short yourself on zzz’s on a weeknight—and you may wake up to a world of hurt. “Staying in bed for more than eight hours can leave you sore all over. Movement and adequate activity is key to maintaining healthy muscles, connective tissue and bones,” Dr. Fine explains. “And sleep disruptions and deprivation can exacerbate chronic pain conditions such as fibromyalgia and migraine.” Although the science behind slumber’s role in pain is still foggy, one thing is clear: Sticking to the same bedtime and getting seven to eight hours of shut-eye a night can make for more comfortable mornings.

10. My taste in art and music veers toward…

A. Light and cheerful.

B. Dark and disturbing.

The painful choice: B Looking at pleasant pictures (say, of your family) or listening to pleasing tunes can ease the intensity of pain, whereas troubling images and songs can make you feel worse, says Mathieu Roy, Ph.D., a postdoctoral fellow at Columbia University in NYC. “When you’re in a good mood, you’re predisposed to perceive events—even painful ones—more positively,” Roy says. If pain is bringing you down, simply put on a peppy CD or leaf through photos that make you smile.

Behind your answers

If you selected ?the painful choice? in questions 1, 2, 4 and 7, stress is likely a major factor in your aches. Questions 3, 5, 6, 8, 9 and 10 are habit-related, so if this is where your picks proved painful, our lifestyle tweaks should help you find relief. If you?re still suffering, go to the American Pain Foundation website.